Sam Hopes
Sam Hopes is a level 3 fitness trainer, level 2 reiki practitioner, and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Having worked with brands like F45 and Virgin, Sam now primarily teaches outdoor bootcamps, calisthenics and kettlebells. In her spare time, she enjoys CrossFit, yoga and running and is currently training for her next Hyrox in London. She can be found testing the latest fitness technology and has a keen interest in mobility, stretching and writing on hot topics like nutrition, sleep and recovery.
Latest articles by Sam Hopes
You don’t need planks or crunches to build core muscle — use this 3-move kettlebell abs workout
By Sam Hopes last updated
You don't need crunches or planks to build strong core muscles, this three-move kettlebell abs workout only takes 15 minutes.
I tried 60 minutes of hyperbaric oxygen therapy for the first time — here’s what happened to my body
By Sam Hopes last updated
Hyperbaric oxygen therapy (HBOT) is a rehabilitation method that increases oxygen intake in a pressurized chamber to boost energy, exercise recovery and reduce fatigue.
How much protein do you need to build muscle?
By Sam Hopes published
What is protein, how much protein do you need to build muscle, and when should you eat protein? One personal trainer explains what you need to know.
I just tried two minutes of cryotherapy for the first time — here's what happened to my body
By Sam Hopes last updated
Cryotherapy is a rehabilitation method using extreme cold application to boost mood and energy, reduce fatigue, pain, and inflammation and improve exercise recovery.
Forget barbells — sculpt your core and lower body with this 5-move kettlebell workout
By Sam Hopes last updated
This five-move kettlebell workout takes 25 minutes, builds muscles in your legs and glutes, and strengthens your core. Our in-house personal trainer explains how to do it.
I did 7-minute abs wheel planks every day for a week — here’s what happened to my body
By Sam Hopes last updated
I tried doing seven-minute abs wheel planks every day for a week. Here are the results and the benefits of doing abs wheel planks for your core muscles.
This 3-move dumbbell abs workout builds core strength and full-body muscle and only takes 15 minutes
By Sam Hopes last updated
This 15-minute dumbbell workout strengthens your core muscles and builds full-body strength with just three exercises and a set of weights.
I just tried the SLBR exercise for the first time — here's what happened to my body
By Sam Hopes last updated
Learn how to do the SLBR exercise, the benefits, common mistakes, and what happened I added it to my workout routine.
What is yin yoga? Everything you need to know
By Sam Hopes published
What is yin yoga, what are the benefits, and how do you do a yin yoga class?
Develop lower body flexibility and build ankle strength with this one bodyweight exercise
By Sam Hopes last updated
The loaded beast exercise is a squat variation that targets your legs, glutes, core and upper body while building lower body flexibility. Here's how to do it and the benefits.
Develop healthy hips and strengthen your lower body with this 3-move stretching routine
By Sam Hopes last updated
These three bodyweight exercises develop flexibility, mobility and range of motion and help strengthen your hips, quads, glutes and hamstrings. Here's how to do the routine.
I did 70 reps of man makers every day for one week — here’s what happened
By Sam Hopes last updated
What are man makers, what are the benefits of the dumbbell exercise, and what happens when one writer does 70 reps a day for one week?
I'm a personal trainer — this one-minute stretch opens your shoulders and builds upper body flexibility
By Sam Hopes last updated
The laying shoulder stretch targets the pectorals, triceps and anterior deltoids in the upper body. A personal trainer explains how to do it and the benefits.
Fast-twitch vs slow-twitch muscle fibers: What are the different muscle fiber types?
By Sam Hopes published
What are slow-twitch muscle fibers and fast-twitch muscle fibers, how do you train your muscle fiber types, and what are the benefits?
I teach weightlifting for a living — this compound exercise builds full-body strength with dumbbells
By Sam Hopes published
The squat clean builds full-body strength, muscle and power and develops your functional fitness. Here's how to do it, the benefits and variations to try.
I'm a personal trainer — this 3-move foam roller routine reduces back stiffness in just 10 minutes
By Sam Hopes last updated
Foam rolling can help reduce muscular pain and stiffness associated with sedentary lifestyles or workout soreness. Here are three doctor-approved foam rolling exercises to try.
I did 70 single-arm kettlebell swings every day for a week — here’s what happened to my body
By Sam Hopes last updated
Here's what happened when one writer did 70 single-arm kettlebell swings every day for one week for a fitness challenge.
Forget the gym — this 20-minute walking workout with weights builds lower-body strength
By Sam Hopes published
This 20-minute walking workout with weights builds lower body strength, burns calories, and boosts your metabolism. Here's how.
You don't need dumbbells — this seated kettlebell workout builds your upper-body in 10 moves and 20 minutes
By Sam Hopes last updated
These ten seated kettlebell exercises strengthen your core muscles and upper body in a 20-minute workout. Here's how to do the short routine using a chair.
I'm a personal trainer — this one-minute stretch opens your hips and builds lower body flexibility
By Sam Hopes published
The 90-90 stretch is a pigeon pose variation that stretches the hip flexors, gluteal muscles and external rotators. A personal trainer explains how to do it and the benefits.
Forget push-ups — this 15-minute arm workout builds your triceps, pecs and shoulders in 15 moves
By Sam Hopes last updated
You won’t need push-ups or planks to build arm strength or develop your upper body, just this 15-minute dumbbell workout and 15 moves.
5 best kettlebell exercises for beginners to build full-body strength, muscle and power at home
By Sam Hopes last updated
Looking for a way to build strength, muscle and endurance while improving your range of motion and mobility? Look no further than these kettlebell exercises aimed at beginners.
Forget pull-ups — chisel your back and biceps muscles with these 5 dumbbell exercises
By Sam Hopes last updated
These 5 dumbbell exercises build stronger back and biceps muscles. Here's how to do them, according to a personal trainer.
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